Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Boiled Kidney Beans	Wheat Bran	Recommended Dietary Allowance
Energy	8.7% 252kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	8.7% 8.43g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	98% 128g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	1.12% 0.81g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	224% 85g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Wheat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	88% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.5% 258μg	39% 157μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Wheat Bran	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	220% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	55% 4.4mg	262% 21mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	289% 1213mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	992% 23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39% 274mg	287% 2010mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	69% 2346mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Wheat Bran:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin K than Crude Wheat Bran.
• While Crude Wheat Bran contains 3.3 times more Vitamin B1, 9.9 times more Vitamin B2, 23.5 times more Vitamin B3, 9.9 times more Vitamin B5, 10.9 times more Vitamin B6 and 49.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Wheat Bran:

• Boiled All Types Kidney Beans have 6.8 times more Water than Crude Wheat Bran.
• While Crude Wheat Bran contains 2.1 times more Calcium, 4.6 times more Copper, 4.8 times more Iron, 14.5 times more Magnesium, 26.7 times more Manganese, 7.3 times more Phosphorus, 2.9 times more Potassium, 70.5 times more Selenium and 7.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Crude Wheat Bran contains 1.7 times more Energy, 8.5 times more Fat, 8.6 times more Saturated Fat, 18.9 times more Omega 6, 2.8 times more Carbohydrate, 6.7 times more Fiber and 1.8 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crude Wheat Bran have similar amounts of Omega 3 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.